Monday and Thursday Biceps and Forearms
21's - 4 sets 65-95lbs
Hammer Curl - 4 sets 50-60 lbs each hand
Forearm Curl - 4 sets 100 lbs
Individual Curl - 4 sets 55 lbs each hand
Machine Curl - 4 sets 150 lbs
Forearm Twist - 4 sets 50 lbs each hand
Tuesday and Friday Chest and Triceps
Closed Grip - 4 sets 135 - 185 lbs
Chest Press - 4 sets 70 lbs each hand
Tricep Extention - 4 sets 150 lbs
Dips - 4 sets 180 lbs
Flex Lift? - 4 sets 50lbs each hand
Shrugs 4 sets 100 lbs each hand
Wednesday and Saturday Back and Shoulders
Back Pull - 4 sets 270 lbs
Rows - 4 sets 150lbs
Shoulder lift (FRONT) - 4sets - 40lbs
Shoulder lift (Side) - 4 sets - 40 lbs
Lat Pulldown - 4sets - 135 lbs
Then one other but i dont remember of the top of my head
I then do a couple ab workouts every other day
Am i going too heavy or light...b/c it seems i'm reaching the max for muscle growth
Last edited by Kahnizzle; 01-22-2005 at 09:47 PM.
If I were you I would drop that routine. Some bodyparts have way to much volume(biceps in particlular)
Do the WBB#1 routine. It allows nice recovery and increases strength substantually.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style
Originally Posted by Kahnizzle
Quite honestly, that is a crappy routine.
What the hell happened to your legs???
I would start off with wbb routine 1.
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"Bah. You know I hate poor people."